Whether you’re easing into a new fitness routine or looking to upgrade your daily walk, interval walking training (IWT) might just be your new secret weapon. You don’t need fancy gym memberships or high-tech gear—just your favorite sneakers, a little motivation, and some rhythm in your stride.
What Is an Interval Walk?
Interval walking is an accessible, low-impact form of cardio that alternates between periods of brisk walking and slower recovery paces. Think of it like your go-to playlist: bursts of Beyoncé energy followed by smooth SZA vibes. This structured mix of intensity not only makes your walk more engaging, but also unlocks major health benefits, mentally and physically.
“Interval walking training (IWT) stands out as a simple yet effective method of exercising as it improves both physical and mental health,” says Dr. Michael Chichak, Medical Director at MEDvidi.
For women juggling work, family, self-care, and everything in between, finding time for effective movement that doesn’t drain your energy (or your wallet) is essential.
Why Interval Walking Training Works
One of the standout benefits of interval walking is how it naturally strengthens the heart.
“Interval walking improves cardiovascular endurance by repeatedly elevating and lowering the heart rate,” Dr. Chichak explains.
This dynamic process boosts oxygen consumption and calorie burn making your walk work smarter, not harder.
Even better, IWT promotes metabolic efficiency, a key factor in weight management and in supporting conditions like diabetes. Conditions that disproportionately affect Black women due to systemic disparities in healthcare and access to wellness resources.
“It delivers considerable health benefits and is particularly helpful for weight management or controlling chronic conditions such as diabetes,” Chichak shares.
It Meets You Where You Are
What makes IWT especially empowering is that it doesn’t require you to be in peak shape to get started. In fact, it’s often the first step Dr. Chichak recommends to his patients.
“For patients leading a sedentary lifestyle, interval walking helps improve endurance at a much faster pace than traditional exercises without causing the fear or discomfort that low-end cardio, running, or HIIT may cause,” he says.
Not everyone vibes with intense workouts that leave you gasping for air or dreading your next session. Interval walking can be tailored to your pace, your schedule, and your energy levels. A beginner might alternate between five minutes of moderate walking and two minutes of a lighter pace. An advanced walker might up the tempo with minute-long power walks followed by shorter rests. Either way, the results stack up.
The Mental Glow-Up from Interval Walking Training
Fitness is never just physical. Black women, in particular, face unique stressors and mental health challenges—so finding wellness practices that nurture the whole self is crucial. Interval walking does just that.
“Aside from the physical health advantages, IWT enhances mental health by improving mood, reducing stress, and promoting adherence to exercise programs due to its varied nature,” says Dr. Chichak.
That last part is key. Many people give up on exercise because it feels repetitive or overly demanding. But the changing pace of IWT keeps things fresh, interesting, and more likely to become a sustainable habit.
Ready to Step Into It?
If you’re ready to give IWT a try, start with 20-30 minutes a few days a week. Alternate between 3 minutes of brisk walking and 2 minutes of a slower, recovery pace. As you build stamina, you can experiment with different intervals that match your goals and mood. Pair it with your favorite music or a motivating podcast to make the experience more enjoyable.
“Interval walking training can be regarded as a valuable form of exercise that encourages physical and mental health without significant obstacles,” Dr. Chichak explains.
No intimidating routines. No overexertion. Just you, your pace, and a walk that actually works for your life.